Skim Milk vs. Broccoli

Nutrition comparison of Skim Milk and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of skim milk versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in skim milk and broccoli:

  • Both broccoli and skim milk are high in calcium.
  • Broccoli has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
  • Broccoli is a great source of Vitamin K and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of skim milk and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Skim Milk src
Image of Broccoli src

Calories and Carbs

calories

Broccoli and skim milk contain similar amounts of calories - broccoli has 34 calories per 100 grams and skim milk has 34 calories.

For macronutrient ratios, skim milk is heavier in protein, lighter in carbs and lighter in fat compared to broccoli per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Skim Milk Broccoli
Protein 40% 28%
Carbohydrates 58% 65%
Fat 2% 7%
Alcohol ~ ~

carbohydrates

Broccoli and skim milk contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and skim milk has 5g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has more dietary fiber than skim milk - broccoli has 2.6g of dietary fiber per 100 grams and skim milk does not contain significant amounts.

sugar

Broccoli and skim milk contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and skim milk has 5.1g of sugar.

Protein

protein

Broccoli and skim milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and skim milk has 3.4g of protein.

Fat

saturated fat

Both broccoli and skim milk are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.

cholesterol

Both skim milk and broccoli are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and broccoli does not contain significant amounts.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than skim milk - broccoli has 89.2mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.

Vitamin A

Skim milk has 97% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.

Vitamin D

Skim milk has more Vitamin D than broccoli - skim milk has 47iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.

Vitamin E

Broccoli and skim milk contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than skim milk - broccoli has 101.6ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.

The B Vitamins

Broccoli has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.

Skim Milk Broccoli
Thiamin 0.045 MG 0.071 MG
Riboflavin 0.182 MG 0.117 MG
Niacin 0.094 MG 0.639 MG
Pantothenic acid 0.357 MG 0.573 MG
Vitamin B6 0.037 MG 0.175 MG
Folate 5 UG 63 UG
Vitamin B12 0.5 UG ~

Minerals

calcium

Both broccoli and skim milk are high in calcium. Skim milk has 160% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and skim milk has 122mg of calcium.

iron

Broccoli has 23 times more iron than skim milk - broccoli has 0.73mg of iron per 100 grams and skim milk has 0.03mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 103% more potassium than skim milk - broccoli has 316mg of potassium per 100 grams and skim milk has 156mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than skim milk per 100 grams.

Skim Milk Broccoli
alpha linoleic acid 0.001 G 0.0215 G
Total 0.001 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, both skim milk and broccoli contain small amounts of linoleic acid.

Skim Milk Broccoli
linoleic acid 0.002 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.002 G 0.055 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Broccoli (Broccoli, raw) .

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FAQ

Does broccoli or skim milk contain more calories in 100 grams?
Broccoli and skim milk contain similar amounts of calories - broccoli has 34 calories in 100g and skim milk has 34 calories.

Is broccoli or skim milk better for protein?
Broccoli and skim milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and skim milk has 3.4g of protein.

Does broccoli or skim milk have more carbohydrates?
By weight, broccoli and skim milk contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and skim milk has 5g of carbohydrates.

Does broccoli or skim milk contain more calcium?
Both broccoli and skim milk are high in calcium. Skim milk has 160% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and skim milk has 122mg of calcium.

Does broccoli or skim milk contain more potassium?
Broccoli is a rich source of potassium and it has 100% more potassium than skim milk - broccoli has 316mg of potassium in 100 grams and skim milk has 156mg of potassium.